This is for those times when everything is too much, and you’re desperate for something to make things at least a little better, but you don’t really want to do anything.
Change your language
“stupid” –> “valid”
e.g. “I’m so stupid” –> “I’m so valid”
e.g. “I did something really stupid” –> “I did something really valid”
“always” or “never” –> “sometimes” or “might”
e.g. “I’m never on time” –> “I’m sometimes not on time”
e.g. “Things like this always happen” –> “Things like this sometimes happen”
“should” –> “could”
e.g. “I should have done things differently” –> “I could have done things differently”
e.g. “I should do that” –> “I could do that”
Change what your body’s doing at the moment
breathe in, 2, 3, 4, hold, 2, 3, 4, out, 2, 3, 4, hold, 2, 3, 4, in, 2, 3, 4…
helpful for any unwanted emotion that gets the heart pounding — fear, anger, etc.
do 20 jumping jacks (if you’re able to)
helpful for dissociation, hopelessness, sadness, and shame (or anything that makes you want to curl up) because it can break the inertia and show that you’re a valid person taking up space in the world and doing things
also helpful for any strong emotion that gets your heart pounding because the body associates the heart pounding with the exercise and will calm down from the actual emotion
stand up in a power pose: hands on your hips, biceps flexed, punching the sky, etc. or, while sitting, stretch your arms up to the sky
similarly helpful for things that make you want to curl up (this is opposite action!), but not as intense
Make a list
five things you’re grateful for
e.g. pretty pictures of flowers, living with other people, having headphones, buzzfeed, warmer weather
three recent accomplishments!
e.g. got up! (multiple times!) replied to some old texts! ate brunch with my friend!
the bare minimum of what you’re going to do the rest of today (and/or tomorrow if it’s late at night)
e.g. brush teeth, call my mom, do the assignment for one of my classes
then check them off!
Change your computer/phone/tablet experience
change your background, lock screen, or desktop background
pretty nature? cute puppies? memes?
bookmark a site you want to keep handy
something funny? something helpful? something thoughtful?
download an app
in the spirit of trying something new!
Congratulations, you made it to the bottom of this post! Look at you go! 🙂